Fitness Quest Quest Ab Lounge XL System manual Table of Contents

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TABLE OF CONTENTS

OWNER’S MANUAL
Important Safety Information		2
Equipment Warning & Caution Labels		3
Specifications & Parts		3
Introduction		4
Assembly Instructions		5-6
Folding Instructions		7
Parts List & Exploded View		8
Exercise Guidelines		9-10
Warm Up & Cool Down Stretches		11-12
Ab Lounge™ XL System		13
Ab Lounge™ XL Workout		13-14
Care & Storage		14
Getting Started on Your Ab Lounge® XL Equipment		.........15
Ab Lounge® XL Exercises		16-18
Ab Lounge™ XL Workout Tracking Sheets		19
Cardiovascular Conditioning		19-20
Progressive Cardiovascular Training Program		21
Cardio Workout Tracking Sheets		22
JUMP START DIET		23-28
Workout Progress Chart	Inside Back Cover

®

©2005 Fitness Quest Inc. All rights reserved.

Ab Lounge® and Fitness Quest® are registered trademarks of Fitness Quest Inc. U.S. Patent #5,681,250. Ab Lounge™ XL System, Ab Lounge™ XL Workout, Focus Strap™ and Iso-Grip™ are trademarks of Fitness Quest Inc.

No part of this booklet may be reproduced or utilized in any form or by any means electronic, mechanical or otherwise without the expressed written consent of the copyright holder.

10/17/05

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Contents Owner’s Manual Table of Contents Important Safety Information Start out slowly and progress sensiblyJump Start Diet DinnerSpecifications and Parts Equipment Warning & Caution LabelsOrdering Missing or Defective Parts IntroductionAssembly Instructions Attaching the Locking Arm MechanismThey are tight before using your unit Check all bolts and nuts to be sureFolding the Ab Lounge XL Unit Folding InstructionsParts List and Exploded View Parts Name QTYWarm-Up Workout PhasesExercise Guidelines Muscle Toning WorkoutTarget Heart Rate When to ExerciseMeasuring Your Heart Rate ClothingOverhead/Triceps Stretch Quadriceps StretchCalf and Achilles Stretch Warm UP & Cool Down StretchesButtocks, Hips and Abdominal Stretch Back StretchStanding Hamstrings Stretch Inner Thigh StretchAB Lounge XL System AB Lounge XL WorkoutCare directions Developing Your Ab Lounge XL WorkoutHow Often, How Long, How Hard Storage directionsTo Get Out Of Your Ab Lounge XL Equipment Adjusting the Ab Lounge XL Equipment for Your BodyGetting On Your Ab Lounge XL Equipment Getting Started on Your AB Lounge XL EquipmentOblique Jackknife AB Lounge XL ExercisesBasic Jackknife Extended Leg Jackknife Jackknife With Leg LiftExtended Arm Jackknife Advanced Jackknife Bonus ExercisesTorso And Hip Flexor Stretch Lateral JackknifeCardiovascular Conditioning Training AerobicallyAB Lounge XL Workout Tracking Sheets How Often, How Long, and How Hard Benefits of Aerobic TrainingWarming Up And Cooling Down Progressive Cardiovascular Training Program Smart ProgressionTop Aerobic Exercise Cardio Workout Tracking Sheets Using Healthy Eating Choices Table of Contents Jump Start DietIntroduction Jump Start DietBreakfast Choices Lunch Evening Snack Workout Progress Chart Dedication to Quality